If you want to get leaner and live longer check out https://milliondollarbodylabs.com

Most people don't get derailed during the holidays because of Thanksgiving or Christmas dinner. They get derailed because of the tiny, constant "it's only one" decisions that stack up every day for six straight weeks. In this episode, Nate breaks down the four levers that keep you in control, protect your energy, and prevent holiday backsliding so you can hit January feeling strong instead of defeated.

What You'll Learn:
• Why the "big meals" aren't the real problem — the micro-decisions are
• How installing black-and-white "bumpers" instantly kills cravings
• The single daily anchor that keeps your physiology stable through chaos
• The dangerous lie of "I'll start in January" — and how to break it
• The one food strategy that actually matters (hint: not cauliflower swaps)
• How delayed gratification rewires your holiday habits fast

Links & Resources:
• Check out the Prime Protocol
• Follow Nate on Instagram for daily fitness and nutrition tips

If You Enjoyed This Episode:
Share it with a friend who's trying to stay on track this holiday season and leave a rating so the show reaches more people ready to get leaner and live longer.

If you want to get leaner and live longer check out https://milliondollarbodylabs.com

How can you leverage positive thinking and simple lifestyle habits to change your biological age by a decade?

In this episode, I talked with Jon Sabes, a longevity researcher and entrepreneur. He has worked with biomarkers of aging and health for the life insurance industry. Jon shares how his mother's passing shaped his book, Healthy Wealthy Longevity. I learned about the connection between positive thinking, physical activity, and gene expression through epigenetics. We discussed the importance of mastering the basics: eating whole foods, consistent movement, connection, and purpose. I also asked Jon how tackling difficult physical challenges builds mental resilience and self-belief.

• Lifestyle is a powerful driver of longevity: Lifestyle habits strongly influence gene expression (epigenetics).

• Reprogramming the subconscious is key to health: Override negative thought narratives by intentionally inputting "brain food" (positive psychology) combined with exercise, which can drive positive gene expression.

• Build mental resilience: Challenging physical activity creates a mental muscle of resiliency, helping overcome negative self-talk and building proof of capability.

• Focus on the basics before biohacking: Prioritize holistic lifestyle—eating whole foods, constant movement, connecting with others, and having purpose—as these cover 80% of health and longevity needs.

• The Blue Zones teach the value of community and purpose: Populations living long, happy lives prioritize strong community and purpose, often without being financially rich.

• Biological age can be measured: Epigenetic biomarkers (DNA methylation patterns derived from a blood test) can reveal a biological age that is older or younger than chronological age. Jon's biological age is about 10 years younger than his chronological age.Healthy & Wealthy Longevity? Ft. Jon Sabes

• Use prompt journaling: A daily practice of prompt journaling helps self-coach, set intentions, and maintain focus on goals, fostering gratitude and daily improvement.

• Website: https://longevityfp.com

• LinkedIn: longevityfp

• Facebook: LongevityFP

• Instagram: @longevity.fp

• Jon Sabes's Book: Healthy Wealthy Longevity

Nate Palmer:

The founder of The Million Dollar Body and author of "The Million Dollar Body Method", Nate has been coaching for over 15 years and has worked personally with over 1,000 clients.

• Website: https://milliondollarbodylabs.com/
  
  

• Book: The Million Dollar Body Method
  
  

• Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean
  
  

• Instagram: @_milliondollarbody

You don't need another diet plan or "perfect" fitness routine — you need curiosity.
In this episode, Nate reveals how running N=1 experiments (small, personal tests) can help you finally break out of copy-paste fitness and start getting results that actually fit your body and lifestyle.

You'll learn how to test what works for you without overcomplicating things — whether that's shifting your meal timing, adjusting your workouts, or simply paying attention to how your body feels.
By the end, you'll know exactly how to stop guessing and start discovering what helps you feel unstoppable.

In this episode, you'll discover:

• Why most fitness "plans" fail and how to reframe them as experiments

• The 3-step framework for testing new habits without tracking everything

• How to evaluate your results like a scientist, not a judge

• Real-world examples of N=1 experiments that improve energy, focus, and fat loss

• Why curiosity, not discipline, is the real secret to consistency

Episode Highlights:
00:00 – Why following every rule still doesn't work
03:20 – The "Copy-Paste Fitness" trap
06:45 – What N=1 means and why it changes everything
09:10 – How to run your own 14-day experiment
13:40 – How to track energy and progress without obsessing
17:15 – Real-life experiments Nate and clients have tested
22:00 – The power of curiosity over willpower
25:00 – Closing: Why you can't fail an experiment

Resources Mentioned:

• 5-Day Sugar Detox – jumpstart your energy and reset cravings

• Complete Restore – magnesium + glycine + taurine for deep sleep and recovery

• The Prime Protocol – the complete system for building muscle, burning fat, and feeling amazing

Follow Nate:
Instagram – @_milliondollarbody
YouTube – Million Dollar Body
Website – www.milliondollarbodylabs.com